It’s easy to say that you want a healthy diet, but what should you actually include? Your wellness doesn’t just come down to eating a few more salads here and there – although that’s better than nothing – but, if you want to guard your wellbeing against chronic disease and the premature effects of ageing, you need a balance of antioxidants, phytochemicals, soy, soluble fibre, omega-3s and other components of food. Luckily, registered dietician and nutritionist Susie Bond, of Health First’s Pro-Health & Fitness Centres, is on hand to tell you the super foods that contain an abundance of these healthful components.
1. Vital veggies. As spinach is rich in folic acid, vitamins E, C, B6, beta-carotene and calcium, it’s a food to stick on your shopping list. Bond adds, ‘Spinach is rich in the antioxidant lutein, which may reduce the risk of macular degeneration, the most common cause of blindness in older adults.’ However, if green and leafy isn’t your thing, try something a little more cruciferous. According to Bond, broccoli ‘and other so-called “cruciferous” vegetables are especially rich in sulforaphane, which is a very powerful anti-cancer phytochemical. Other cruciferous vegetables include cabbage, kale and Brussels sprouts.’
2. Necessary nuts and beans. ‘Nuts contain an abundance of important nutrients for heart health, including omega-3 fatty acids, monounsaturated fats, vitamin E, plant sterols and fibre,’ says Bond. She recommends an ounce of nuts every day, as well as a weekly intake of beans. ‘These include kidney beans, black beans, chickpeas, lentils, etc,’ she explains. ‘These little powerhouses provide a healthy dose of cholesterol-free protein and contain an abundance of other essential nutrients such as fibre, zinc and folic acid.’
3. Something sweet and special. The next time you want to indulge your sweet tooth, try some berries with Greek yoghurt. ‘Include strawberries, blueberries, raspberries and cranberries often,’ Bond urges, as all berries are extremely high in antioxidants. She adds, ‘Greek yogurt. Greek yogurt is higher in protein than regular yogurt and lower in sugar. It is also a great source of calcium. Yogurt contains probiotics, essential for a healthy digestive tract.’
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